Kiefer Background

Tempo and Stroke Development

By Stacey Kiefer, Masters Swim Coach

September 5, 2012

Swim Workout Description:

This workout focuses on building freestyle endurance while promoting perfect stroke technique.

Shorter Workout*

  Download PDF Version

Warm Up:
300 easy choice
200 IM - 25 kick/25 drill
4 x 25 choice, build
600 yards

Main Set:
For the below set pick a challenging but swimmable interval for the 100’s. You should be swimming at a hard tempo pace and getting :04 - :06 rest.
3 x 100 free - your chosen interval
2 x 50 fly drill - :10 rest after each
1 x 50 fly swim moderately hard - 1:00 rest
3 x 100 free - your chosen interval
2 x 50 back drill - :10 rest after each
1 x 50 back swim moderately hard - 1:00 rest
3 x 100 free - your chosen interval
2 x 50 breast drill - :10 rest after each
1 x 50 breast swim moderately hard - 1:00 rest
3 x 100 free - your chosen interval
2 x 50 free drill - :10 rest after each
1 x 50 free swim moderately hard - 1:00 rest
1800 yards
2400 cumulative yards

4 x 50 from the middle of the pool. Mix up the strokes. Work the turns, streamline, and pullout - :15 rest
200 yards
2600 cumulative yards

1 good start and hard 25 from the block - swim back super easy
50 yards
2650 cumulative yards

200 easy

Longer Workout*

  Download PDF Version

Warm Up:
500 easy choice
200 IM - 25 kick/25 drill
100 IM swim
4 x 25 choice, build
900 yards

Main Set:
For the below set pick a challenging but swimmable interval for the 100’s. You should be swimming at a hard tempo pace and getting :04 - :06 rest.
3 x 100 free - your chosen interval
2 x 50 fly drill - :10 rest after each
1 x 50 fly swim moderately hard - 1:00 rest
3 x 100 free - your chosen interval
2 x 50 back drill - :10 rest after each
1 x 50 back swim moderately hard - 1:00 rest
3 x 100 free - your chosen interval
2 x 50 breast drill - :10 rest after each
1 x 50 breast swim moderately hard - 1:00 rest
3 x 100 free - your chosen interval
2 x 50 free drill - :10 rest after each
1 x 50 free swim moderately hard - 1:00 rest
1800 yards
2700 cumulative yards

2 x 150 kick with fins and board - :10 rest
4 x 75 pull with paddles and buoy, breathing every 3rd, 5th, 7th stroke by 25 - :10 rest
2 x 150 kick with fins but no board (kick on your back) - :10 rest
4 x 75 pull with paddles and buoy, breathing every 3rd, 5th, 7th stroke by 25 - :10 rest
1200 yards
3900 cumulative yards

6 x 50 from the middle of the pool. Mix up the strokes. Work the turns, streamline, and pullout - :15 rest
300 yards
4200 cumulative yards

1 good start and hard 25 from the block - swim back super easy
50 yards
4250 cumulative yards

200 easy

*Kiefer swim workouts are designed to inspire productive training with gratifying results. But, as you should with any workout program, please consult with your healthcare provider before you begin training.